Monday, October 19th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional Conditioning is in pink

Strength: Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

WOD: Complete as many rounds and reps as possible in 8 minutes of:
2 Dips w/Pause
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Reverse Lunges (155/105 – barbell starts on the ground)
4  Dips w/Pause
4  Reverse Lunges (155/105 – barbell starts on the ground)
6  Dips w/Pause
6 Reverse Lunges (155/105 – barbell starts on the ground)
8 Dips w/Pause
8 Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

 

Strength: Every minute, on the minute, for 21 minutes (7 sets of each):

Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

WOD: Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause 
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause 
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause 
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause 
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

Extra Credit: Three sets of:
Glute-Ham Raises x 8 reps 
Rest as needed
Single-Arm DB Row x 8 reps each 
Rest as needed
Strict Toes to Bar x 8 reps 
Rest as needed

Optional Conditioning 
Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 3 minutes
(Goal is to run these slightly faster than last week’s pace.)

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531